Tuesday, February 22, 2011

SMAC- Platinum & Gold

600 swim freestyle
400 reverse IM- each 100 is drill/drill/kick/double arm backstroke drill, by 25's
1:00 rest
2 x 125 @ 2:15- 50 fist free, 75 drill/kick/drill by 25's in M-R-S (NO FREE on last 75)
2 x 125 @ 2:15- 50 swim dps free br 3, 75 choice kick on back with 10 yard breakouts
6 x 75 @ 1:20- 25 choice skulling, 50 drill/swim by 25's choice- change strokes after every 2 x 75's
1:00 rest, check HR
2 x 350 swim free br3 (back- JP) @ 5:00 (5:15 if necessary, JP)
8 x 50 swim/kick breaststroke by 25's @ :55
2 x 350 swim free br 3 (back- JP) @ 4:45 (5:00 if necessary, JP)
8 x 50 swim back/breast by 25's @ :50
2 x 350 swim free br 3 (back- JP) @ 4:30 (4:45 if necessary, JP)
8 x 75 @ 1:30 as follows:
25 swim back, 50 swim breaststroke- desc 1-4 & 5-8
1:00 rest, check HR immediately & OML
With fins, finish up with...
18 x 25 @ :40 as follows:
1- choice fly drill
2- swim fly build to FAST finish
3- LUNGBUSTER! (everybody makes it or it doesn't count)
JP- 1 x 800 pull free w/snorkel & buoy (NO PADDLES)- roll hips evenly, finish stroke
200 drill before you get out. Do an excellent job with your HW tonight, eat well & get to sleep as early as you can. Have a great day!